Paddles Up! Let’s Play Pickleball

The pickleball movement is REAL!!!  Throughout the country people of all ages are participating in pickleball.  Many of whom are becoming active for the first time in a long time.  While an increase in activity and exercise is great, if your body is not ready for the increased activity it can lead to an increased risk of injury.

Playing pickleball requires agility, quick reflexes, and sudden changes of direction on the court. One of the primary reasons for incorporating a dynamic warm-up into your pickleball routine is to help prevent injuries.  A dynamic warm-up prepares your body for the specific movements involved in the sport and has been shown to reduce the risk of injury by 36% . Preparing the body by increasing blood flow to the muscles and elevating your heart rate gradually helps to reduce the risk of strains, sprains, and other injuries that can occur when the body is not prepared for the demands of pickleball.  A couple of calf and hamstring stretches are not enough of a “warm-up” before stepping on the court to play pickleball or any sport. Starting slowly with small movements then slowly progressing with speed and range of movements is a safe and effective way to prepare your body for play.

A dynamic warm-up should include stretching exercises that target different muscle groups, promoting increased flexibility and range of motion. This type of warm-up will activate the muscles you’ll be using during your game. By incorporating sport-specific movements and exercises, you prime your muscles for the intensity of play.

Dynamic warm-up exercises:

Perform 2 sets of each:
·      Foot Forward Hamstring Stretch

·      Groin/Side Lunge Stretch

·      Lunge & Twist (twist toward the leg in front)

·      Standing Calf Stretch

·      Walking Windmill

·      Hips (open/close gates)

·      Toe/Heel Walking

In addition to these warm-ups if you add some agility exercises to your routine it will improve your flexibility, balance, and control and may even help improve your game.

Agility Exercises:

Perform (2) 30-second sets of each:

·      Jog

·      Side Shuffle

·      Carioca / Grapevine

·      Double Leg Hops (front/back)

·      Lateral Hops (foot to foot)

A dynamic warm-up is an important factor in helping you reach your full potential while decreasing your risk of injury. Whether you’re playing for fun or competing at a high level, taking the time to properly warm-up will not only enhance your performance but also contribute to a safer and more enjoyable pickleball experience.